How to Prevent Golf Injuries: Science-Backed Tips to Stay in the Game

How to Prevent Golf Injuries: Science-Backed Tips to Stay in the Game

Golf is often seen as a leisurely sport, but don’t let its calm pace fool you. The repetitive swings, long walks across the course, and intense focus required can put significant strain on your body. From weekend golfers to seasoned players, golfers of all levels face the risk of injury if they are not proactive about prevention.

With the Ryder Cup showcasing the intensity of world-class golf, it is a reminder that behind every perfect drive and clutch putt lies a body that has been carefully prepared, fuelled and protected from injury. While the professionals rely on strict routines to keep their bodies in peak condition, the same principles apply to everyday golfers who want to stay strong and pain-free on the course.

What We’ll Cover

  • Can golf really cause injuries?

  • What are the most common golf injuries?

  • How can you prevent golf injuries with technique, equipment and nutrition?

Can Golf Really Cause Injuries?

Yes, golf can absolutely lead to injuries. The golf swing is a complex, explosive movement that involves rapid rotation and force transfer through your chest, shoulders, arms, hips and lower back. Repeating this motion over 18 holes, or multiple rounds in a week, can lead to:

  • Overuse injuries

  • Muscle fatigue

  • Joint strain

Amateur golfers are particularly at risk due to inefficient swing mechanics. Unlike professionals whose swings are refined for efficiency, recreational players often compensate with poor form, putting extra stress on their bodies.

Research suggests that over 30 percent of golfers experience lower back pain at some stage, with elbow, knee and shoulder issues also common. Left unaddressed, these injuries can derail your game and even force you off the course.

The Most Common Golf Injuries

Some of the most frequent injuries golfers face include:

  • Lower back pain: Repeated twisting and poor posture during swings can strain the lumbar spine.

  • Golfer’s elbow: Overuse of the forearm muscles from gripping and swinging causes tendon inflammation near the elbow.

  • Knee pain: The lead knee absorbs significant force during the swing, which can weaken stability over time.

  • Shoulder pain: Repetitive swings can irritate the rotator cuff, causing reduced mobility.

  • Wrist injuries: Gripping the club tightly or striking the ground can strain tendons and ligaments in the wrist.

How to Prevent Golf Injuries

The good news is that most golf injuries are preventable. Here are five proven ways to protect your body and keep your game strong.

1. Refine Your Technique

Poor swing mechanics are one of the leading causes of injury. Working with a PGA professional can help you smooth out inefficiencies in your swing, reduce stress on your joints and improve power and consistency.

Tip: Focus on maintaining a neutral spine and balanced weight distribution during your swing to minimise lower back strain.

2. Invest in the Right Equipment

Your equipment choices play a significant role in injury prevention:

  • Shoes: A round of golf can involve walking 6 to 8 km, often on uneven terrain. Choose golf shoes with cushioning and grip to reduce fatigue and protect your ankles.

  • Golf trolley: Carrying a heavy bag for 18 holes places unnecessary strain on your back. A push or electric trolley helps offload that weight.

  • Clubs: Ensure your clubs are fitted to your body and swing style. Ill-fitted clubs can force awkward movements that increase injury risk.

3. Prioritise Nutrition and Recovery

Golf may not feel as intense as running or cycling, but your joints, cartilage and connective tissue take a real beating. Every swing transfers force through your spine, hips, knees and elbows, while hours of walking the course add extra stress. Without proper recovery, soreness lingers, flexibility decreases and your risk of injury rises.

That is why U Perform developed:

  • Active Sport Collagen – formulated with FORTIGEL® and TENDOFORTE® Bioactive Collagen Peptides®. Clinical studies show it stimulates cartilage regeneration, strengthens tendons and ligaments, reduces post-round stiffness and supports long-term joint health. For golfers, this means smoother swings, fewer aches and better mobility on and off the course.

  • Active Collagen – featuring TENDOFORTE® and VERISOL®, clinically proven to strengthen tendons and ligaments, reduce inflammation and lower the risk of repetitive strain injuries such as golfer’s elbow.

4. Strengthen and Stretch

A targeted strength and mobility programme helps protect your body from golf’s repetitive demands. Focus on:

  • Core strength: Stabilises the spine during swings.

  • Flexibility: Stretching hips, hamstrings and shoulders improves range of motion.

  • Mobility drills: Exercises like hip rotations and shoulder mobility work keep your swing fluid.

Supporting your training with Active Sport Collagen provides the building blocks for joint health, cartilage regeneration and overall mobility.

5. Prioritise Sleep and Mental Recovery

Sleep is one of the most effective recovery tools. During rest your body repairs tissues, reduces inflammation and consolidates muscle memory. Poor sleep increases fatigue, reduces focus and can lead to bad habits that raise the risk of injury.

Aim for 7 to 9 hours of quality sleep per night. Create a pre-sleep routine by dimming lights, avoiding screens and stretching lightly to relax after a round.

The Takeaway

Golf may not involve high-speed collisions, but its repetitive demands can take a toll on your body. By refining your technique, using the right equipment, fuelling recovery with science-backed nutrition like Active Sport Collagen and Active Collagen, and prioritising rest, you can stay injury-free and enjoy the game for years to come.

As the Ryder Cup demonstrates, preparation and recovery are just as important as performance. While professionals have whole teams to keep them ready for competition, everyday golfers can take inspiration from their routines and use the same science-backed strategies to stay fit, strong and in the game.